Personally I think there's no problem with exercising during such fasting. Just exercise in the evening. If you can feast at 7 pm, complete your workout an hour or less before that event, so go to gym at 5 or 6 PM. Don't go crazy on the intervals or anything, just lift heavy weights. Keep your workouts short (30-45 minutes).

mohamed wrote:The finally thing i remember it now that after 1 month will be ramadan month ( it month to all muslims must stop eating or drink any thing from 5 AM to 7 pm
What i should i do in this time lower the (intensity/volume/frequntly)or what???

I've exercised while fasting without any problems, but exercising hard without drinking liquids is something else. If you break a sweat while exercising, you need to take a drink of water. You should do light workouts in the evening during Ramadam - exercising hard will disrupt your sleeping habits.

The very most important thing is NOT to exercise when you can't drink. Dehydration would be a problem. Other than that, having your nightly feast is the main thing, and that I'm sure you already do. It won't impede your progress much while you are a beginner. If it is convenient maybe you can begin your workout at 6:40 or so, so that by the time you need water it will be 7, and since you already got some of the workout in before that, it won't be that much longer until you finish and can go eat.

Later on when you are more experienced, the strategy will be to lose fat during Ramadan. So you plan bulking for other times of the year. Then when it is time for Ramadan, you just keep your nightly feast healthy, no junk food. Then after that, you eat nothing until the next night's feast. One month is a good length of time to do it, by the time your body starts working against you, stopping your progress, Ramadan will be over.

Another thing that would be good is planning on having any days where you are busy be off days. That way you are less likely to skip a workout. So being Muslim, Friday would be a good off day.

While it's possible for you to work out before 7 PM, you need to be careful not to work too hard if you're dehydrated.

This year, Ramadan takes place between July 8 and August 7 - the peak of summer heat in the Northern Hemisphere. And Saudi Arabia is one of the hottest countries in the world. Unless you spend most of your time in air-conditioned buildings, you're going to sweat a lot. Add a couple of trips to the bathroom to the mix, and you could be dehydrated when you get to the gym.

Personally, I would wait until 7 PM, drink some water, work out lightly then have my feast. Forget about setting personal records - just do maintenance work so you won't have to start from square one when you get back to your regular routine.

Mr.ironman
Are you when set this routine you say 2 sets (1 warm-up/1 as heavy i can) you put it depending in principle that say for gain muscle size must train 2 types of muscle by doing low intensity then higer intensity or for another reason?

What about deleting hummer curl from routine and make barchioradialis working beside biceps by doing dumbbell curl, becuase my workout session duration som approximately = 90 mintue???
Second thing in the next day of workout session i doing cardio workout for 20 min /2 times per day are this ok or no?
(my purpose fast recovery and some lose)

mohamed wrote:What about deleting hummer curl from routine and make barchioradialis working beside biceps by doing dumbbell curl, becuase my workout session duration som approximately = 90 mintue???
Second thing in the next day of workout session i doing cardio workout for 20 min /2 times per day are this ok or no?
(my purpose fast recovery and some lose)

I never made any such recommendation. The workout I advised is fairly short.

Ok
First thing after trained i feel pain in knee from below when my knee in 90 dgree ,but i didn't feel with this pain during training can help me?
Second thing in the next day of workout session i doing cardio workout for 20 min /2 times per day are this ok or no?
(my purpose fast recovery and some lose)